Back and neck pain are the most common complaints among desk workers. The cause is usually the same — one posture for hours and a weak core.
Two minutes every hour
- Stand up every 45–60 minutes — even just for water
- Stretch arms overhead, walk 10 steps
- Screen at eye level, back against the chair, feet on the floor
Five stretches, ten minutes (at home)
- Cat-cow: on all fours, arch and dip the spine — 10 reps
- Cobra (Bhujangasana): lift the chest lying prone — 15–20 sec × 3
- Child's pose: 30 sec × 3
- Knee-to-chest: lying on the back — 15 sec each leg
- Hamstring stretch: seated, reach toward the toes — 15 sec × 3
When to see a doctor
Pain radiating to the leg, tingling/numbness, night pain, or anything lasting over 2 weeks — see a physiotherapist/doctor. Never force a stretch through sharp pain.
